Pureed Vegetable Soup Recipe – Our Pureed Vegetable Soup is easy to make ahead of time and enjoy throughout the week. Having ready-made soups on hand ensures you’re getting the vegetable nutrients your body needs.
Eat your vegetables! How often do we hear this?
Nobody is saying it’s not easier said than done. But, if you have this Pureed Vegetable Soup recipe already made you’ll have no excuses!
I guarantee that if you make this soup, you’ll eat more vegetables this week. Having a tasty vegetable soup simmering on your stove top makes lunch delicious. But you can put the rest in a large glass bowl in the fridge and have leftovers for up to 5 days.
Overcome the #1 Biggest Diet Mistake with this Pureed Vegetable Soup Recipe
Do you know what the number one biggest diet mistake people make?
It’s not that they don’t eat enough protein or that they eat too much bread. Believe it or not, it’s not even that they eat too much sugar.
Is What They Are NOT Eating!
When people adopt a clean eating diet they start off by listing all of the foods that can’t have. For example: No processed foods, o fried foods, no sugar goodies, no more bagels and no soda. And so on. It’s a great start to eliminate junk food and empty calories from your diet.
However, if you only changed 1 thing, you your body would benefit greatly! Increase the amount of fruits and vegetables you’re getting to optimize your health.
Research Shows More Fruits & Vegetables = Better Health & Longer Life
One of the most consistent findings in scientific literature is that as fruit and vegetable consumption increase in the diet, chronic disease (including obesity) decreases across the board.
How Much Is Enough?
The CDC, the National Cancer Institute, the American Heart Association, and the U.S. Department of Agriculture all recommend adults eat 7 to 13 servings of fruits and vegetables every day for better health.
On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily. The statistics are even worse for adolescents; on average, only 9.5 percent of American adolescents consume at least 2 servings of fruit and at least 3 servings of vegetables each day.
The trick to eating lots of vegetables is to make sure they are ready-made and tasty. Making a big pot of this pureed vegetable soup recipe is a simple solution to boosting your entire family’s vegetable consumption. You can even eat it for snack or breakfast! It is not at all uncommon for me to serve a big bowl of vegetable soup with avocado toast on a weekend morning.
How to Get in More Fruit and Veggies
With a little bit of planning and intentionality, getting in enough fruit and vegetables each day can actually be quite easy! And no, this doesn’t always include pureed soup recipes like this one.
Here are some of our top tips, tricks, and recipes for getting in all the plant-based nutrition possible!
#1: Add in a Daily Smoothie
Whether for breakfast, a snack, or even dessert, a smoothie is a non-negotiable part of our daily routine! A quick and easy way to pack both fruit and veggies, smoothies offer lots of room for creativity, and a variety of flavors!
Top 4 Favorite Smoothies:
- Creamsicle Drink: Our delicious Creamsicle Drink tastes just like a real Creamsicle. This healthy version is dairy free with no refined sugar. It will blow you away!
- Healthiest Protein Shake Recipes: Healthiest Protein Shake Recipes and we’re ditching the processed protein powder. Sharing the secret for the healthiest and cleanest protein.
- Blueberry and Kale Supergreen Smoothie: Even though the blueberry smoothie below has a lot of kale in it I think it’s more kid-friendly because it doesn’t look or taste green!
- Hormone Balancing Smoothie: This brain fog busting, hormone balancing smoothie is one of the new things I’ve added to my daily regimen. It has helped me so much that I decided I just had to share it here on the blog.
#2: Enjoy a Big Leafy Salad
Salads are another way we love to pack in the fruit and veggies throughout the day! A big plant-forward salad packed with all of our favorite fruit, veggie, nut and seed toppings is often exactly what we need for a major energy and mood boost on busy days. Fresh and loaded with healthy ingredients, these salads taste delicious, AND will keep you full for hours!
Top 4 Favorite Salad Recipes:
- Salad with Roasted Veggies: Full of flavor, and much easier to digest for those with sensitive stomachs, this Salad with Roasted Vegetables is definitely one to try.
- Healthy Pasta Salad Recipe: Healthy Pasta Salad Recipe is both gluten free and very, very healthy. It’s loaded with vegetables, super easy to make & delicious to eat!
- Recipe for Healthy Chicken Salad: This recipe for healthy chicken salad is loaded with delicious vegetables, pastured chicken, vegan mayo and loaded with flavor.
- Fall Salad: This Fall Salad is loaded with nuts, seeds, fruit, vegetables, vegan cheese, and a tiny bit of turkey bacon. It truly covers all the bases!
#3: Prep Roasted Veggies to Use Throughout the Week
We’re all about that “Cook Once, Eat Twice” philosophy to really minimize our time in the kitchen. Because of this, we often start our week off by roasting a giant sheet pan of our favorite veggies (completely up to preference). From here, we simply store them in the fridge for a quick and easy way to add extra veggies to all our meals throughout the week.
How to Use Roasted Veggies
- Easy Vegetable Soups: You don’t always need a recipe for a tasty soup! Simply combine and heat broth, add leftover roasted veggies, prepped meat and cooked grains (if desired), and some spices for a simple nutritious soup! Make this a pureed soup recipe, or don’t!
- Top your Pizza: If you love pizza as much as we do, then roasted veggies are great for quick, additional toppings! Begin with a whole grain gluten-free crust, add a thin layer of sauce of your choice, then dump on the roasted vegetables!
- Make a Salad: Just like soup, salads are very simple to throw together without a recipe! Begin with fresh greens, topped with roasted vegetables, and your favorite additional toppings. With just a few general guidelines, you can make the perfect salad that is totally fail-proof!
- Breakfast Burrito: Start with a gluten-free wrap, add some eggs and meat (if desired), dump on the leftover roasted vegetables, and finish off with some salsa for the perfect breakfast burrito!
For a Richer, Creamy & More Satisfying Soup, Add….
Adding garbanzo beans to this or any other pureed vegetable soup is an easy way to give the recipe a richer, creamier texture. Adding beans will also make for a substantially more satisfying soup.
Pureed Soup Recipes
As the weather cools down, soups become a regular part of our weekly meal rotation! They’re just so simple and easy to make, and then store in the fridge for quick meals, preferably in glass, airtight containers. We especially make lots of pureed soup recipes, as pouring this in a thermos is perfect for meals on the go.
Here are a few of our favorite pureed soup recipes:
- Carrot Soup: Carrot Soup is a great way to pack in nutrients, and such an easy meal to throw together at the beginning of the week, and enjoy for days!
- Roasted Butternut Squash Soup: Roasted Butternut Squash soup is an all-time favorite! Our recipe has a bit of red curry seasoning for a thai-inspired soup. I also used coconut milk instead of dairy for that reach creamy flavor.
- Thai Coconut Soup: Our Thai Coconut Soup, is made with tons of vegetables and organic coconut milk.
Helpful Kitchen Tool: Handstick Blender
A handstick blender is an inexpensive way to puree some of your favorite hot soups quickly and efficiently. We love the Cuisinart Stick Blender for our Pureed Vegetable Soup. For years, I have ladled hot soups into my blenders but this is truly the way to go!
For those of you with food allergies and food sensitivities, it’s helpful to know this recipe meets the following dietary restrictions:
Egg Free / Grain Free / Bean-Free Option (omit the garbanzo beans) / Gluten Free / Paleo Friendly / Vegan / Vegetarian / Nut Free/ Dairy Free
Easy Pureed Vegetable Soup Recipe
Our Pureed Vegetable Soup makes it easy to eat more vegetables which is one of the most important things you can do for your health.
- Prep Time: 20 mins
- Cook Time: 30 mins
- Total Time: 50 minutes
- Yield: 6 to 8 1x
- 2 cups chopped Spanish onion
- 1 leek, halved lengthwise and sliced 1/2-inch thick
- 2 carrots, peeled and chopped
- 1 red bell pepper, seeded and chopped
- 3 celery stalks, chopped
- 10 cloves garlic, chopped
- 8 cups vegetable broth
- 2 cups cauliflower florets
- 2 – 14.5 ounce cans diced tomatoes, drained
- 2 tablespoons
- 1/2 teaspoon Himalayan salt, plus more as desired
- 1/8 teaspoon ground pepper
- 1 teaspoon Italian seasoning
- Juice from 1 whole lemon
- Optional: 1 teaspoon anchovy paste
- Optional: 5 large handful baby spinach
- Optional: 1 – 15 ounce can garbanzo beans, rinsed and drained, leave out for SCD
- Heat the oil and anchovy paste (if using) in a large ceramic stockpot over medium heat.
- To the stockpot, add the onion and leeks, and cook, stirring occasionally, until translucent, about 8-minutes.
- Next, add the carrots, bell pepper, celery, garlic, salt, pepper and Italian seasoning. Cook for 5 minutes, stirring occasionally.
- Pour in the vegetable broth, cover the pot, and bring to a boil.
- Add the cauliflower and tomatoes, lower heat and simmer for 10 minutes, or until cauliflower softens.
- Add the spinach (if using) and lemon juice and cook for a further 30 seconds, then remove from the heat. Taste and adjust seasoning, if necessary.
- Use a hand to process until smooth and creamy. (See notes below if you do not have a handheld stick blender.)
- Add garbanzo beans (if using) and puree again. Serve warm.
If you do not have a handheld stick blender, the soup can easily be pureed in a standard blender. However, for safety reasons, you’ll want to be sure to let the soup cool to room temperature before trying to puree it in a blender (hot soup can cause glass blender containers to explode.)
Keywords: Pureed Vegetable Soup Recipe